CrossFit Roselle – CrossFit
Warm-up
Home Warm Up 3 (No Measure)
Up/down dog
Child’s pose
Sitting hip stretch
Wall facing shoulder stretch
Couch stretch
15 Mountain climber push-ups
Skill/Strength
Shoulder Press (Work up to heavy set of 3)
Do higher reps if unable to go heavy, single arm DB/KBs are okay as well.
WOD
Metcon (Time)
4 Rounds of:
-200m Farmer’s carry, single arm
-400m Run
*Record weight used.